With our stringent 9 to 5 routine we tend to forget to pay proper attention to our body and daily lifestyle. This stringent routine of gawking at the screen for a complete whole day has some adverse effects. Therefore, today we have decided to explore some of the simple ways to improve the digestive system. Herein, you will get to read about some of the best ways through which you can achieve an improved gut. Hence, make sure to go through the provided details to know about the quality information.
6 Simple Ways to Improve Digestive System
Explored here are some of the best simple ways to improve the digestive system. By working on your gut you will be able to achieve a better lifestyle with an active and healthy body.
1. Fibrous Food
Soluble fibre soaks up water and aids in increasing the size of your feces. Insoluble fiber functions as a large toothbrush, aiding the movement of contents through your digestive system.
Oats, barley, and legumes contain soluble fiber, whereas whole grains, nuts, and seeds provide insoluble fibre. Consuming a range of fruits and vegetables will provide a generous amount of both soluble and insoluble fibre.
Females between 19 and 50 years old should consume 25 grams of fiber daily as per the Dietary Reference Intake (DRI). The Dietary Reference Intake for fiber is 38 grams for men between the ages of 19 and 50. Yet, a majority of individuals in the United States only intake half of the recommended daily amount. Consuming a diet rich in fibre has been associated with a lower likelihood of digestive issues such as constipation, inflammatory bowel disease, and colorectal cancer. Prebiotics are a different kind of fibre that nourish the beneficial bacteria in your gut. Eating fibre-rich diets has been proven to enhance barrier function and decrease gut inflammation.
2. Whole Food
Various studies have highlighted that having highly processed foods has been linked to a high risk of digestive disorders. Therefore, one must always look and consume foods that are low in food additives, transfats, and other artificial sweeteners. This change in diet and movement towards whole foods can improve your digestive system by protecting you from digestive diseases. Because whole foods are minimally processed and are rich in nutrients, that brings in multiple health benefits.
3. Drink Water and Stay Hydrated
Having inadequate fluid intake frequently leads to constipation. The amount of fluids you consume includes water, drinks, and food. Experts advise consuming an adequate amount of water daily to ensure you are hydrating properly without consuming additional sugar and calories.
If you are in a hot environment engaging in intense physical activity, or when you are unwell, you might require an increased amount of water. Apart from water, you can also fulfill your hydration needs with herbal teas and other non-caffeinated drinks like seltzer water. One more method to ensure you are getting enough fluids is by consuming water-rich fruits and vegetables like cucumber, peppers, broccoli, strawberries, apples, and oranges.
4. Stress Management
Stress can negatively affect your gastrointestinal system. It has been linked to peptic ulcers, diarrhea, constipation, and irritable bowel syndrome. Hormones for stress have a direct impact on your digestive system. When your body is in fight-or-flight mode, it believes there is no time for relaxation and digestion. In times of stress, your digestive system is deprived of blood and energy.
Moreover, there is a close relationship between your gut and brain, meaning that anything that influences your brain could also affect your digestion. Managing stress, practicing meditation, and receiving relaxation training have been proven to enhance symptoms in individuals with IBS. Additional research has shown that cognitive behavioural therapy, acupuncture, and yoga have been beneficial for alleviating digestive issues. Hence, practicing stress-relieving methods like deep belly breathing, meditation, or yoga can enhance both mental state and digestion.
5. Eat Mindfully
Nowadays bloating, indigestion, and acidity have become a common problem in people of all ages. The major reasons for such issues could be eating too much and too quickly. Therefore, you must learn and practice mindful eating, which means wherein you pay proper attention to all aspects of your food and its eating process. Mentioned here are some of the ways through which can practice the same.
- Focus on the food that has been served before you rather than staring at the TV.
- You must learn to eat slowly and at the proper pace.
- Be conscious of the water you are eating to maximize the taste of food.
6. Body Movement
Exercising regularly is among the top methods for enhancing your digestion.
Physical activity and the force of gravity aid in the movement of food through your digestive tract. Hence, going for a stroll post-meal can help your body with digestion. Studies indicate that brief bouts of light to moderate physical activity could accelerate your metabolism, whereas prolonged and rigorous exercise might have the opposite effect on your digestive system.
Conclusion
Herein we have made efforts to explore 6 simple ways to improve digestive system. You can follow these measures along with all your other lifestyle changes. Therefore give a thorough read to the provided information to lead a better healthy life.
Disclaimer: All the details mentioned are based on our research and are meant only for informational purposes. We recommend our readers first consult with a certified dietitian and physician to understand their body types and requirements.
